At-home

Ultimate dumbbell moves

Who needs the gym? Hone and tone at home whatever your fitness level, with this progressive workout devised by Zest’s fitness expert Jon Stratford

Posted: 28 October 2011

'Aim for 3 sets of 12 to 15 reps of each move, using the heaviest weight you can manage for the full set. When you find the move too easy, progress to the next level,' says Jon Stratford.

Alternate shoulder press

Beginner

Alternate shoulder press

Works: shoulders and core

Stand with your feet hip-width apart, elbows bent, hands at shoulder height with your palms facing forwards.

Alternately lift each hand straight up above your head until your arm's straight, then return to the start position and repeat on the other arm.

Reach between the feet

Works: core and chest

Lie on your back with your knees bent, feet flat on the floor, arms straight behind your head, holding a dumbbell in each hand, but resting it on the floor.

Throw your hands forwards and aim to touch the floor between your feet, crunching your torso.

Lie back down again.

Sumo squat

Works: bum, core, front and inner thigh

Stand with your legs wide apart holding a dumbbell in each hand in front of you.

Keep your back flat, and bend your legs, aiming to get your thighs parallel to the floor.

Go back to the start position to complete one rep.

Previous article
Best fake tans

at home, workout, routine, dumbbell, exercise, fitness, dumbbells

Discuss this story

greta pantelides

This is a great way at home to use dumbells does the siszes hav to be a bit heavey

Posted: 15/01/2012 at 17:58

Zest's Nicola Davenport

They don't have to be heavy, no. Start off lift and gradually increase the weight you are using as your fitness levels increase.

Posted: 21/02/2012 at 16:57

Zest's Nicola Davenport

That should be 'light' not lift, of course!

Posted: 21/02/2012 at 16:57

Jon Stratford

As stated in the intro to this routine ''Aim for 3 sets of 12 to 15 reps of each move, using the heaviest weight you can manage for the full set. When you find the move too easy, progress to the next level". That means use the heaviest you can as long as you don't sacrifice form and posture for reps. Your body needs to be stimulated for it to change, use to light a weight and it will take much longer to achieve the results you are after and no, using heavier weights won't make you bulk up as the reps are too high. Enjoy and let me know how you get on. Jon x

Posted: 23/02/2012 at 14:41

Jo MacBain

I have possibly torn my ligament / meniscus tear in my right knee are there any exercises you would recommend to help me get rid of my saddle bags whilst I am still recovering?

Posted: 24/02/2012 at 15:59

Talkback: Ultimate dumbbell moves